...A Matter of Victory...

Cool Out Suite! Full album here:: http://www.facebook.com/media/set/?set=a.10100202971241054.2316341.25304372&type=1

Day 4 #aprilphotochallenge Happy Birthday Madi!! (Taken with instagram)

Great regimens for those trying to ease into running. Find your comfort level and GO FOR IT!!

GET FIT FAST SPRING RUNNING CHALLENGE

A big congratulations to all of you who have committed to this challenge. By the end of 5 weeks you will be running faster and longer than you may have done before and well on your way to your fit summer body and mind set.

Week 2 is all about increasing your strength and endurance and getting comfortable in your mindset with a bit of distance.

For my advanced runners and pro runners, this week is to get you running longer distances and building your strength by intensifying training.

I highly recommend comfortable running shoes (I use Asics Gel Fortitude 5). Also, I recommend (but its not necessary) the Nike+ equipment which is about $25 at Nike stores and counts your speed and distance so that you can keep track of your time. Alternatively, you can use a stopwatch.

*Read my I Love Running Article under my Articles I Love Page for more information on gear and nutrition.

TRAINING WEEK 2 of 5:

Beginners:

You will need a stopwatch/timer or Nike+ gear.

This week, I would like you to find a 3km route and run this 2 times this week running for 5 minutes and walking for 1 OR running for 10 minutes and walking for 1. If this is your only training, bump it up to 3 times this week. (You can most likely find routes online if you are unsure of distance)

Find a hill OR treadmill and run up 1 time this week doing 3 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 2 minutes or until you feel recovered).

After completing the distance, stretch out your body for at least 5-7 minutes.

Advanced:

You will need a stopwatch/timer or Nike+ gear

Find a fairly flat 5km route and run this 2 times this week, running for 10 minutes and walking for 1 minute OR running for 5 minutes and walking for 1 OR running straight through and taking a 2 minute rest half way if you are able to. You can look online for routes if you’re not sure of the distance or just estimate.

Find a hill OR treadmill and run up 1 time this week doing 7 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 1.5 minutes).

This is in addition to your regular training. If you are not training on your own then you can do the run 3 times this week and kick the hill training up to 10 repetitions.

Be sure to stretch and hydrate after each workout.

Pro:

Find a 8km route and run 2 days this week, observing your time.

Find a hill OR treadmill and do 10 repetitions of hill running 1 day this week, running up the hill as fast as you can and walking down.

Find a 12km route and run 1 day this week, observing your time. If you require, run for 10 minutes and walk for 1; repeat.

Be sure to stretch and hydrate after each workout.

“Show yourself how great you are!”